19 Zvikafu Zvakakwira muStarch

Zvemukati

• 1. Chibage (74%)
• 2.Mupunga Krispies Zviyo (72.1%)
• 3. MaPretzels (71.3%)
• 4-6: Mafurawa (68-70%)
• 4. Hupfu hwemapfunde (70%)
• 5. Mhunga yeupfu (68%)
• 6. Mucheka Muchena (68%)
• 7. Saltine Crackers (67.8%)
• 8. Oats (57.9%)
• 9. Hupfu hwegorosi (57.8%)
• 10.Pakarepo Noodles (56%)
• 11-14: Chingwa uye Zvigadzirwa zveChingwa (40.2-44.4%)
• 11.Chirungu Muffin (44.4%)
• 12. Bagels (43.6%)
• 13. Chingwa Chena (40.8%)
• 14. Tortillas (40.2%)
• 15. Mapfupi Makuki (40.5%)
• 16. Mupunga (28.7%)
• 17. Pasita (26%)
• 18. Chibage (18.2%)
• 19. Mbatatisi (18%)
• Icho Chinokosha

Carbohydrate inogona kukamurwa muzvikamu zvikuru zvitatu: shuga, fiber uye starch.

Starches ndiyo inonyanya kushandiswa mhando yecarb, uye yakakosha sosi yesimba kune vanhu vazhinji. Zviyo zvezviyo uye midzi miriwo ndizvo zvinowanzoitika.

Nyeredzi dzinoiswa muzvikamu zvakaomarara carbs, nekuti zvine mamorekuru mazhinji eshuga akabatana.

Mutsika, yakaoma carbs yakaonekwa senge hutano sarudzo. Yese-yekudya sitachi zvishoma nezvishoma inosunungura shuga muropa, pane kukonzera mashuga eropa kukwirisa nekukurumidza ().

Ropa shuga spikes yakaipa nekuti inogona kukusiya wakaneta, uine nzara uye uchishuvira zvimwe zvakanyanya zvine kabhu (2,).

Nekudaro, mazhinji emastashi anodyiwa nevanhu nhasi akanyanya kunatswa. Ivo vanogona chaizvo kukonzera ako eropa mashuga mazinga kuti spike nekukurumidza, kunyangwe hazvo akaiswa seakaomeswa carbs.

Imhaka yekuti sitachi yakanatswa kwazvo yakabviswa dzinenge dzese zvinovaka muviri uye faibha. Zvichitaurwa zviri nyore, iwo ane macalorie asina chinhu uye anopa mashoma mabhenefiti ebatsiro.

Ongororo dzakawanda dzakaratidza zvakare kuti kudya chikafu chine hupfumi hwakawanda hwakabatanidzwa nenjodzi yepamusoro yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo uye kuwedzera uremu (,,,).

Ichi chinyorwa chinonyora 19 zvekudya zvakakwirira mu starch.

1. Chibage (74%)

Chibage chimhando cheupfu hwakakora hwakagadzirwa nekukuya tsanga dzezviyo dzakaomeswa. Iyo yakasununguka isina guten, zvinoreva kuti yakachengeteka kudya kana uine chirwere checliac.

Kunyangwe chibage chiine zvimwe zvinovaka muviri, chakanyanya kwazvo mu carbs uye starch. Imwe kapu (159 gramu) ine 126 gramu e carbs, ayo 117 gramu (74%) starch (8).

Kana iwe urikusarudza chibage chegorosi, sarudza gorosi rakazara pachinzvimbo chemhando dzakasiyana-siyana. Kana chibage chegorosi chabviswa-hutachiona, chinorasikirwa neimwe fiber uye zvinovaka muviri.

Pfupiso: Cornmeal hupfu husina gluten hwakagadzirwa kubva muchibage chakaomeswa. Imwe kapu (159 gramu) ine 117 gramu yesitashi, kana 74% nekurema.

2.Mupunga Krispies Zviyo (72.1%)

Mupunga Krispies chibage chakakurumbira chakagadzirwa nemupunga wakakangwa. Izvi zvinongova mubatanidzwa wemupunga wakazvitutumadza uye neshuga poda iyo inoumbwa mune crispy rice maumbirwo.

Ivo vanowanzo simbiswa ne mavitamini uye mamineral. 1-ounce (28-gramu) inoshumirwa ine pamusoro pechetatu chezvaunoda zuva nezuva zveiamine, riboflavin, folate, iron, uye mavhitaminzi B6 neB12.

Izvo zvakati, Rice Krispies yakanyatsogadziriswa uye zvinoshamisa kwazvo kukwirira mune starch. 1-ounce (28-gramu) inoshanda ine 20.2 gramu e starch, kana 72.1% nekurema (9).

Kana Rice Krispies iri chikafu mune yako imba, funga kusarudza imwe yehutano yekudya kwemangwanani imwe. Unogona kuwana zviyo zvishoma zvine hutano pano.

Pfupiso: Murairi Krispies chibage chakakurumbira chakagadzirwa nemupunga uye chakasimbiswa nemavitamini uye zvicherwa. Iwo ane 20.2 gramu e starch paunzi, kana 72.1% nekurema.

3. MaPretzels (71.3%)

Pretzels inodyiwa yakakurumbira kumusoro mune yakanatswa starch.

Chiyero chinoshandira gumi pretzel twists (60 gramu) ine 42.8 gramu e starch, kana 71.3% nekurema (10).

Zvinosuruvarisa, pretzels inowanzoitwa neupfu hwakatsetseka hwegorosi. Rudzi urwu rweupfu hunogona kukonzera shuga yeropa spikes uye kukusiya wakaneta uye uine nzara (11).

Zvinotonyanya kukosha, kuwanda kweshuga eropa spikes kunogona kudzora kugona kwemuviri wako kudzikisa shuga yako yeropa zvinobudirira, uye kunogona kutotungamira kune 2 chirwere cheshuga (,,)

Pfupiso: Pretzels anowanzoitwa negorosi rakanatswa uye anogona kuita kuti shuga yako yeropa ikwire nekukurumidza. Iyo 60-gramu inoshumirwa yegumi pretzel twists ine 42.8 gramu ye starch, kana 71.4% nekurema.

4-6: Mafurawa (68-70%)

Mafura anoshandiswa zvakasiyana-siyana ekubika zvigadzirwa uye chikafu chepantry.

Vanouya mumhando dzakasiyana siyana, dzakaita semhunga, mapfunde, gorosi uye hupfu hwakatsetseka hwegorosi. Izvo zvakare zvakajairika kumusoro mu starch.

4. Hupfu hwemapfunde (70%)

Hupfu hwemhunga hwakagadzirwa nekukuya mhodzi dzemapfunde, boka rezviyo zvekare zvine hutano zvikuru.

Mukombe mumwe chete (119 magiramu) eupfu wemapfunde une magiramu makumi matanhatu nemasere e starch, kana 70% nekurema.

Hupfu hwemhunga zvakare hwakasununguka-husina gluten uye hwakafuma mu magnesium, phosphorus, manganese uye selenium ().

Pearl mapira ndiyo mhando yemapfunde yakanyanya kukura. Kunyangwe parera mapira ane hutano hwakanyanya, pane humwe humbowo hwekuti hunogona kukanganisa hutachiona basa. Nekudaro, mhedzisiro muvanhu haina kujeka, saka zvimwe zvidzidzo zvinodiwa (,,).

5. Mhunga yeupfu (68%)

Mhunga imbeu yekare yakaguta inovhuirwa kuita hupfu hwemhunga.

Imwe kapu (121 gramu) yeupfu hwemhunga ine 82 gramu ye starch, kana 68% nekurema. Kunyangwe iri yakakwira mu starch, hupfu hwemhunga isarudzo iri nani kwazvo kupfuura mhando zhinji dzeupfu.

Imhaka yekuti haina gluten uye sosi yakanaka kwazvo yeprotein uye fiber. Imwe kapu ine 10.2 gramu epuroteni uye 8 magiramu e fiber ().

Zvakare, mhunga chinhu chikuru sosi yeanopa antioxidants. Zvidzidzo zvakaratidza kuti aya antioxidants anogona kubatsira kudzikisira insulin kushora, kudzikisa ropa cholesterol uye inogona kunge iine anticancer dzimba (,,).

6. Mucheka Muchena (68%)

Yese-yezviyo gorosi ine zvinhu zvitatu zvakakosha. Rukoko rwekunze rwunozivikanwa sebhanhire, utachiona chikamu chekubereka chezviyo, uye endosperm ndiko chikafu chayo.

Hupfu chena hunogadzirwa nekubvisa gorosi rakazara re bran uye utachiona, ayo akazara nezvinovaka muviri uye faibha ().

Izvi zvinongosiya endosperm, iyo inopwanywa kuita chena hupfu. Iyo inowanzo ishoma mune zvinovaka muviri uye kazhinji iine isina macalorie ().

Uye zvakare, iyo endosperm inopa chena furawa yakakwira starch yezvinhu. Imwe kapu (120 gramu) yeupfu chena ine 81.6 gramu ye starch, kana 68% nekurema (25).

Pfupiso: Hupfu hwemapfunde, hwesadza neupfu chena hupfu hwakakurumbira hune sisitimu yakafanana. Pakati peboka, mhunga ndiyo ine hutano, nepo hupfu chena husina hutano uye hunofanirwa kudzivirirwa.

7. Saltine Crackers (67.8%)

Munyu weSaltine kana soda anotetepa, akaenzana mativi akagadzirwa neupfu hwakatsetseka hwegorosi, mbiriso uye pasoda. Vanhu vanowanzozvidya pamwe chete nendiro yemuto kana chili.

Kunyangwe vanokanganisa sarine vari mashoma mumacalorie, iwo zvakare ari mashoma mavitamin nemaminerari. Uye zvakare, ivo vakanyanya kwazvo mu starch.

Semuenzaniso, kushumirwa kwevashanu standard saline crackers (15 gramu) ine 11 magiramu esitashi, kana 67.8% nekurema (26).

Kana iwe uchinakidzwa nevanotsemura, sarudza izvo zvinogadzirwa ne100% yakazara zviyo nembeu.

Pfupiso: Kunyangwe vanokanganisa sarine vari chikafu chinofarirwa, ivo vane mashoma emuviri uye vane starch yakakura. Kusevha kwevashanu standard saline crackers (15 gramu) ine 11 gramu ye starch, kana 67.8% nekurema.

8. Oats (57.9%)

Oats ndeimwe yezviyo zvine hutano zvaungadya.

Ivo vanopa huwandu hwakawanda hweprotein, fiber uye mafuta, pamwe neakasiyana mavitamini uye mamineral. Izvi zvinogadzira oats sarudzo yakanakisa yekudya kwemangwanani kwakanaka.

Zvakare, ongororo dzakaratidza kuti oats inogona kukubatsira kurasikirwa nehuremu, kudzikisa mashuga eropa rako uye kudzikisa njodzi yako yechirwere chemwoyo (,,).

Asi kunyangwe hazvo chiri chimwe chezvikafu zvine hutano uye kuwedzeredza kwakanyanya kuchikafu chako, iwo zvakare akareba starch. Imwe mukombe weoats (81 gramu) ine 46.9 gramu ye starch, kana 57.9% nekurema (30).

Pfupiso: Oats isarudzo yakanaka kwazvo yemangwanani uye ine akasiyana mavitamini uye mamineral. Imwe kapu (81 gramu) ine 46.9 gramu ye starch, kana 57.9% nekurema.

9. Hupfu hwegorosi (57.8%)

Inofananidzwa neupfu hwakatsetseka, hupfu hwegorosi hwakazara hune hutano uye hwakadzika mune starch. Izvi zvinoita kuti ive sarudzo iri nani mukuenzanisa.

Semuenzaniso, 1 mukombe (120 gramu) yeupfu hwese hwegorosi hune 69 magiramu esitashi, kana 57.8% nekurema ().

Kunyangwe ese ari maviri marudzi eupfu ane huwandu hwakaenzana hweyese carbs, gorosi rakazara rine fiber yakawanda uye rine hutano. Izvi zvinoita kuti ive noutano hwakanyanya sarudzo yemabikirwo ako.

Pfupiso: Hupfu hwese hwegorosi sosi huru ye fiber uye zvinovaka muviri. Kapu imwe chete (120 gramu) ine 69 magiramu esitashi, kana 57.8% nekurema.

10.Pakarepo Noodles (56%)

Instant noodles chikafu chinowanikwa nyore nekuti chakachipa uye chiri nyore kugadzira.

Nekudaro, ivo vanogadziriswa zvakanyanya uye vanowanzo kushomeka mune zvinovaka muviri. Uye zvakare, ivo vanowanzo kukwirira mumafuta uye carbs.

Semuenzaniso, pakiti imwechete ine makumi mashanu egiramu e carbs uye 13.4 gramu emafuta (32).

Mazhinji e carbs kubva pakarepo ma noodles anobva starch. Paketi rine 47.7 gramu e starch, kana 56% pahuremu.

Uye zvakare, zvidzidzo zvakaratidza kuti vanhu vanodya maoodles nekukurumidza kanopfuura kaviri pasvondo vane njodzi yakanyanya ye metabolic syndrome, chirwere cheshuga uye chirwere chemwoyo. Izvi zvinoita sezviri kunyanya kuvakadzi (,).

Pfupiso: Instant noodles anogadzirwa zvakanyanya uye akakwirira kwazvo mu starch. Imwe paketi ine 47.7 gramu e starch, kana 56% nekurema.

11-14: Chingwa uye Zvigadzirwa zveChingwa (40.2-44.4%)

Chingwa uye zvigadzirwa zvechingwa ndizvo zvakajairika zvekudya pasi rese. Izvi zvinosanganisira chena chingwa, bagels, echirungu muffin uye tortilla.

Zvisinei, zvizhinji zvezvigadzirwa izvi zvinogadzirwa neupfu hwakatsetseka hwegorosi uye zvine yakakwira glycemic index mamaki. Izvi zvinoreva kuti vanogona kukurumidza kukanda shuga yako yeropa (11).

11.Chirungu Muffin (44.4%)

Chirungu muffin rudzi rwakatsetseka, rwakatenderera rudzi rwechingwa unowanzo gwinyiswa uye unoshandiswa ne butter.

Iyo yakajairwa-saizi yeChirungu muffin ine 23.1 gramu ye starch, kana 44.4% nekurema (35).

12. Bagels (43.6%)

Bagels chigadzirwa chakajairika chechingwa chakatangira muPoland.

Iwo zvakare akakwirira mune starch, ichipa 38.8 gramu pairi yepakati-saizi bagel, kana 43.6% nekurema (36).

13. Chingwa Chena (40.8%)

Kufanana neupfu hwakatsetseka hwegorosi, chingwa chena chinoitwa zvinongoda chete kubva kune endosperm yegorosi. Nekudaro, ine yakakwira starch yezvinyorwa.

Zvimedu zviviri zvechingwa chena zvine 20.4 gramu e starch, kana 40.8% nekurema (37).

Chingwa chena zvakare chakaderera mune fiber, mavitamini uye mamineral. Kana iwe uchida kudya chingwa, sarudza yakazara-yezviyo sarudzo panzvimbo.

14. Tortillas (40.2%)

Tortillas imhando yechingwa chakatetepa, chakatsetseka chakagadzirwa kubva muchibage kana gorosi. Ivo vakabva kuMexico.

Iyo tortilla imwechete (49 gramu) ine 19.7 gramu ye starch, kana 40.2% nekurema ().

Pfupiso: Zvingwa zvinouya nenzira dzakasiyana siyana, asi kazhinji zvakakwirira mu starch uye zvinofanirwa kushomeka mukudya kwako. Zvigadzirwa zvechingwa zvakadai semafini echirungu, mabhegi, chingwa chena nemateura ane 40-45% starch nekurema.

15. Mapfupi Makuki (40.5%)

Shortbread makuki echinyakare maScotland anobata. Izvo zvakajairwa kugadzirwa uchishandisa zvitatu zvinoshandiswa - shuga, bota neupfu.

Iwo zvakare akakwirira kwazvo mu starch, aine imwechete-12 gramu kuki ine 4.8 gramu ye starch, kana 40.5% nekurema ().

Pamusoro pezvo, chenjera nezvekutengesa mapfupi makuki. Zvinogona kunge zvine mafuta ekugadzira ekugadzira, ayo akabatana nenjodzi dzakakwira dzechirwere chemwoyo, chirwere cheshuga uye mafuta emudumbu (,).

Pfupiso: Mapfupi echingwa makuki akakwirira mu starch, iine 4.8 gramu e starch pakuki, kana 40.5% nekurema. Iwe unofanirwa kuvadzikamisa mukudya kwako nekuti iwo akakwira macalorie uye anogona kunge aine trans mafuta.

16. Mupunga (28.7%)

Mupunga ndicho chikafu chinonyanya kudyiwa pasi ().

Iyo zvakare yakakwira starch, kunyanya mune yayo isina kubikwa fomu. Semuenzaniso, 3.5 ounces (100 gramu) yemupunga usina kubikwa une 80.4 gramu e carbs, ayo 63.6% is starch (43).

Nekudaro, kana mupunga wabikwa, starch yemukati inodonha zvakanyanya.

Mukuvapo kwekupisa nemvura, mamorekuru emashita anonwisa mvura nekuzvimba. Pakupedzisira, kuzvimba uku kunodambura zvisungo pakati pemastorekuru nemaitiro anonzi gelatinization (44).

Naizvozvo, ma3,5 ounces emupunga wakabikwa anongova ne28.7% starch, nekuti mupunga wakabikwa unotakura mvura yakawanda (45).

Pfupiso: Mupunga ndicho chinhu chinonyanya kudyiwa pasi rose. Iine starch shoma painobikwa, nekuti mamorekuru emashita anotora mvura uye anoputsika panguva yekubika.

17. Pasita (26%)

Pasita imhando yesodha iyo inowanzo gadzirwa kubva kune durum gorosi. Iyo inouya nenzira dzakasiyana siyana, senge spaghetti, macaroni uye fettuccine, kungodudza mashoma.

Kufanana nemupunga, pasita ine starch shoma kana ichibikwa nekuti inonamira mukati mekupisa nemvura. Semuenzaniso, yakaoma spaghetti ine 62.5% starch, nepo yakabikwa spaghetti ine 26% chete starch (46, 47).

Pfupiso: Pasita inouya nenzira dzakasiyana siyana. Iine 62.5% starch mune yayo yakaoma fomu, uye 26% starch mune yayo yakabikwa fomu.

18. Chibage (18.2%)

Chibage ndechimwe chezviyo zvinonyanya kudyiwa. Iyo zvakare ine yakanyanya starch yezvinyorwa pakati pese miriwo (48).

Semuenzaniso, 1 mukombe (141 gramu) yezviyo zvezviyo ine 25.7 gramu e starch, kana 18.2% nekurema.

Kunyangwe iri yemashizha miriwo, chibage chine hutano chaizvo uye chinowedzera kuwedzera kuchikafu chako. Inonyanya kupfuma mu fiber, pamwe nemavitamini uye mamineral senge folate, phosphorus uye potasium (49).

Pfupiso: Kunyangwe chibage chakakwirira mu starch, zviri zvakasikwa zvine fiber, mavitamini uye zvicherwa. Imwe kapu (141 gramu) yezviyo zvezviyo ine 25.7 gramu e starch, kana 18.2% nekurema.

19. Mbatatisi (18%)

Mbatatisi zvinoshamisa uye zvine chikafu chinodyiwa mudzimba zhinji. Iwo anowanzo ari pakati pezvikafu zvekutanga zvinouya mupfungwa kana iwe uchifunga nezve starchy chikafu.

Sezvineiwo, mbatatisi haina starch yakawandisa sehupfu, zvinhu zvakabikwa kana zviyo, asi zvine starch yakawanda kupfuura mimwe miriwo.

Semuenzaniso, mbatatisi iri pakati nepakati (138 gramu) ine 24.8 gramu e starch, kana 18% nekurema.

Mbatatisi chikamu chakanakisa chekudya zvine mutsindo nekuti iwo manyuko makuru evhitamini C, vhitamini B6, folate, potasium uye manganese (50).

Pfupiso: Kunyange hazvo mbatatisi dzakakwirira mu starch kana ichienzaniswa nemiriwo mizhinji, zvakare akapfuma mavitamini nemaminerari. Ndicho chikonzero mbatatisi ichiri chikamu chakanakisa chekudya kwakaringana.

Icho Chinokosha

Starch ndiyo yakakosha makabhohaidhiretsi mune chikafu uye chikamu chikuru chezvakawanda zvekudya.

Muzvikafu zvemazuva ano, zvekudya zvine starch zvinowanzo kuve zvakanatsiridzwa uye kubviswa kwavo fiber uye zvinovaka muviri. Idzi chikafu chinosanganisira yakanatswa gorosi furawa, bagels uye chibage cheupfu.

Kuti uchengetedze kudya kunovaka muviri, tarisa kudzora kudya kwako.

Kudya kwakakwira mumatanho akacheneswa kwakabatana nenjodzi yakakwira yechirwere cheshuga, chirwere chemwoyo uye kuwedzera uremu. Uye zvakare, ivo vanogona kukonzera shuga yeropa kuti isvike nekukurumidza uye ndokudonha zvakanyanya.

Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga uye prediabetes, sezvo miviri yavo isingakwanise kubvisa shuga muropa.

Kune rimwe divi, zviwanikwa zvakakwana, zvisina kugadziriswa zve starch senge hupfu hwemhunga, oats, mbatatisi nezvimwe zvakanyorwa pamusoro hazvifanire kudzivirirwa. Iwo makuru sosi ye fiber uye ane akasiyana mavitamini uye mamineral.